Alternate Leg Raise
Reviewed by Dylan Maurick, Physiotherapist
The Alternate Leg Raise is a controlled core exercise that builds strength and stability by lifting one leg at a time while staying steady.
Alternate Leg Raise
Muscles Worked: Alternate Leg Raise
The Alternate Leg Raise mainly works your abs, which brace hard to keep your lower back from arching as one leg lifts and the other lowers. Your hip flexors help raise each leg, but the abs are what keep the movement clean instead of turning it into a loose kicking drill. Because you switch sides every rep, your midsection also has to resist side-to-side shifting and stay level. You should feel steady tension across the front of your core more than strain in your lower back, which matches the value of controlled core work for building exercise tolerance and conditioning.
Technique and form
How to perform the Alternate Leg Raise
- Lie flat on your back with legs extended and arms at your sides, palms facing down for stability.
- Engage your core by drawing your navel toward your spine and press your lower back into the floor.
- Inhale and slowly raise your right leg to approximately 45-60 degrees while keeping your knee straight but not locked.
- Exhale as you lower your right leg back to the starting position with control, not allowing it to touch the floor completely.
- Immediately raise your left leg to the same height while maintaining core engagement and keeping your lower back pressed into the floor.
- Lower your left leg with control while preparing to raise your right leg again, maintaining a steady breathing rhythm throughout.
- Continue alternating legs in a fluid motion, focusing on using your lower abdominal muscles rather than momentum to lift each leg.
- Keep your head and shoulders relaxed on the floor throughout the exercise, avoiding the tendency to lift your head or strain your neck.
Important information
- Make sure your lower back remains in contact with the floor throughout the entire movement to protect your spine.
- Keep your legs straight but not hyperextended, with toes pointed slightly toward your body for optimal muscle engagement.
- If you experience lower back pain, reduce the height of your leg raise or place your hands under your glutes for additional support.
- Focus on slow, controlled movements rather than speed to maximize core activation and prevent using momentum.
Is Alternate Leg Raise effective for endurance?
Yes. The Alternate Leg Raise is a solid core-endurance exercise because it teaches your abs to stay tight for longer sets while your legs keep moving, which builds fatigue resistance more than max strength. It works best when you keep the reps smooth, the range of motion honest, and the lower back quiet against the floor.
- Long tension on the abs — Unlike a quick crunch, this move keeps your midsection working the whole set because one leg is always moving and your trunk has to stay braced the entire time. That makes it useful for building the kind of core stamina you need for longer workouts and sports.
- Built-in lower-back check — If your back starts lifting off the floor, the set is too hard or the leg drop is too low. That instant feedback helps beginners find a range they can control, which is why this is often easier to learn than a full lying leg raise.
- Easy progressive overload without equipment — You can progress by adding reps, slowing the lowering phase, pausing with one leg out, or extending the set time. Research supports the general idea that progression can come from adding repetitions rather than load when effort stays high (Plotkin et al., 2022).
- Good bridge to harder floor core work — Once you can keep your ribs down and hips steady here, moves like flutter kicks usually feel more controlled. That makes the Alternate Leg Raise a useful stepping stone instead of just a beginner-only drill.
Programming for endurance
Do 2-4 sets of 12-20 total reps per side or 20-40 seconds, resting 30-60 seconds between sets. Train it 2-4 times per week. Use a rep range where your abs stay tight and your lower back stays down for every rep, because once position breaks, the set stops training the right thing.
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FAQ - Alternate Leg Raise
Alternate Leg Raises primarily target the rectus abdominis (six-pack muscles) and the lower abdominal region, while also engaging the hip flexors as secondary movers. The exercise also activates the transverse abdominis, which helps stabilize your core throughout the movement.
For an easier version, bend your knees slightly while performing the movement or decrease the range of motion. To increase difficulty, add ankle weights, extend the time under tension by lowering your legs more slowly, or progress to holding your upper body slightly elevated off the floor throughout the exercise.
Alternate Leg Raises are generally safer than double leg raises for those with mild back concerns because they create less strain on the lower back. However, ensure you maintain proper form by keeping your lower back pressed into the floor throughout the movement, and stop if you experience any pain.
The most common mistakes include arching the lower back (instead of keeping it pressed into the floor), raising the legs too high (which reduces abdominal engagement), and using momentum rather than controlled movement. Focus on quality over quantity, maintaining a steady pace with full control of each repetition.
You can safely perform Alternate Leg Raises 2-4 times per week as part of your core training regimen. For optimal results, incorporate them into your routine with 2-3 sets of 10-15 repetitions per leg, allowing at least 24 hours between sessions for recovery.
Scientific References
Plotkin D, Coleman M, Van Every D et al. · PeerJ (2022)
Sources are peer-reviewed academic publications from PubMed.
Alternate Leg Raise
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